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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, December 4, 2015

Weight Training for Beginners

Weight training can be a demanding activity and if done incorrectly could cause injury or pain, so it’s best to first consult a GP before undertaking any form of training program. If given the all-clear going about devising a weight training program is the next step. There are a number of things to be mindful of long before getting near to a gym, let alone a set of dumbbells, and key pieces of jargon to be aware of.

Talking the Weight Training Talk

It’s always good to know what certain words or phrases mean in order to avoid looking like a complete novice. Training lingo or jargon is pretty easy to pick up.

Weight training equipment works by using resistance, an opposing force, upon the muscles at work. Resistance training is a just another way of saying weight training. By the same token we can refer to dumbbells as free weights. These are pieces of equipment that aren’t nailed to walls or flooring and can be manipulated by the user in a number of different ways with additional pieces of equipment.
What is a super-set? A super-set is when two or more muscle groups are worked on without any breaks in between. There is a specific number of repetitions and sets dictated by the individual or personal trainer, if that luxury is available at the gym, and working out in this way can speed up a strength training routine considerably.

Isolation training is quite common for beginners and especially good for working on individual muscles to achieve optimal muscle growth. Isolation is good for getting cut. To cut or cutting up, as it’s sometimes referred to, is when a person trains to lose excess fat and achieve maximum muscle definition, usually undertaken by competing bodybuilders.

Weight Training Keywords

There are a multitude of keywords and keyword phrases to digest when thinking about weight training. Here are some useful ones worth remembering, along with a brief explanation of what they are:

Exercise – physical exertion, or a set of movements, tasks

Routine – encompasses a set of exercises that make up a training program

Circuit Training – when an individual moves from one exercise to another, with as minimal rest as possible, often achieving "the burn" (see below)

The Burn – a sensation in the muscles caused by lactic acid build up due to working muscles to the point of failure

Reps/Repetition – a singular movement within an exercise. For example, squatting with a barbell on the shoulders, and then standing up straight

Set – simply a set number of repetitions of one exercise, often between 10 and 12 repetitions

How is Weight Training Beneficial?

Having a good workout routine can help control weight. Weight training on its own will not keep the weight off for long. Mixing a weight training schedule with aerobic exercise, like walking, jogging or cycling will help aid weight loss. There is an upside and a downside to most things and that too applies here.

Losing weight through aerobic exercise and dieting alone results in losing fat along with muscle. Muscles help regulate a body’s metabolism, so when muscle is lost it slows down. Adding weight training maintains muscles or increases it, in turn, maintain or boosting ones metabolism.
Energy and strength are also increased when a good fitness training regime, including weight training, is undertaken.

Health & Diet

When you want authoritative, proven advice on how to slim down and look great fast, turn to the most trusted source in world: Body & Health Blog. Shrink your belly and sculpt a leaner, healthier, more muscular body with the most effective weight-management plan.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.